Despite the critical role that regular physical activity plays in maintaining a healthy weight and reducing the risk of chronic diseases, only 45% of Canadian adults get the recommended 150 minutes of physical activity per week, citing various reasons.
While the gym or a studio seems like the most obvious and surefire way to get daily movement in, the reality is that dedicated mat time isn’t a reality for most of the population. In today’s AI-driven world, experience with nature is becoming increasingly rare – but it does offer a time-tested solution to an overtaxed and overstimulated population.
From gardening to long-distance running, to fly fishing – the list of activities goes on and on, but knowing what option fits you best can feel overwhelming.
To that end, we have taken the time to conduct a review of some of the most popular alternatives and solicited the advice of outdoor enthusiast, agriculturist, and Ontario Labour Lawyer Stephen Gleave for his experienced opinion about each of them.
Gardening
Activities like weeding, digging, and raking are excellent forms of low-impact exercise, proven to get the blood pumping without the need to clear your schedule for a workout.
“Gardening and spending time in nature has become a regular part of my fitness regime,” said Gleave. “After a day in the garden, or among my fruit trees, I often feel physically spent—energized and exhausted all at once. When I need an outlet, I turn to my garden, where raking, shoveling, and planting leave me feeling physically fulfilled and mentally centered.”
A study published last year found that gardening for at least 2.5 hours each week significantly improved self-reported mental and physical well-being. These benefits were particularly meaningful for adults 64 and older, who may be less eager to join a gym or participate in group fitness classes due to societal stigma surrounding age and sport.
However, gardening doesn’t have to be a pastime reserved for retirees. Farming, plant care, and land cultivation can be a family activity, an outdoor hobby shared across generations that encourages collaboration and goal-setting and provides a physical outlet.
As more people discover the joy and challenge of gardening as a “sport”, it could help to reframe this activity as not just a leisure pastime but a meaningful and rewarding way to stay active and engaged with nature.
Long Distance Running
“Long-distance running is a passion I nurture year-round, sun, sleet, or rain – I’ll lace up and hit the trails,” Gleave shares. “One of the reasons I love it is the chance to disconnect from my surroundings and relax, especially after a day in court or reviewing documents. The repetitive action of one foot in front of the other is meditative.”
Long-distance running is more than just physical exercise; it’s a mental discipline. The rhythmic motion of running can serve as a form of active meditation, helping to clear the mind and improve overall outlook. Running also releases endorphins, the body’s natural mood enhancers, which can lead to what’s often referred to as the “runner’s high.”
In addition to its mental health benefits, running is one of the most effective cardiovascular exercises, and a relatively low-cost activity—beyond a good pair of running shoes, it requires little equipment and can be done virtually anywhere.
Fly Fishing
Fishing is an iconic and year-round Canadian pastime. There’s nothing like spending the day by the water with your friends and family, casting a line, and enjoying the great outdoors. To succeed at the sport requires focus, awareness, and some would argue a healthy dose of luck. Providing a break from daily routine, fishing helps to reduce anxiety, fight off depression, and promote relaxation.
“Fishing, despite what many people think, can be quite a physical activity,” laughed Gleave. “By the time you cast your line, wade through moving streams, carry your road and tackle box to a new fishing spot, and reel in your fish, you’ve had quite the cardiovascular exercise!” This low-impact exercise engages the upper body, strengthening the shoulders, back, core, and arms, improving overall balance and muscle tone.
What’s more, fishing is a relatively low-cost sport allowing a diverse range of people and skill levels to partake. Across the Canadian provinces there are opportunities for free fishing weekends where if you are a Canadian resident, you can fish without a license on these dates as long as you still obey all regulations.